Karjalan Kovin laji 4

12min AMRAP
3 Muscle-Ups
6 Pistols
12 KB Swings

Push press 3 x 10

3 Rounds of
15 Thrusters 42,5/30kg
10 Toes-to-bar
30 Lateral Jump over bar

4RFT
20 pistols alt.
10 TTB
45/30 cal.row

1min ON, 30sec OFF

1) 5 TTB + 8 Burpee

2) 5+5 KB Single Arm Thruster (moderate weight) + 8 Box over Jump

This is an AMRAP. Total time of workout is 30min. First you do 1min of 1) then rest for 30sec, then 1min of 2), rest for 30sec and continue from 1) where you left off. Keep a steady pace through the whole workout. Scale if needed.

25min AMRAP:

3 Rounds of:
Run x2 around the box
21 KB Swings 32/24kg
21 V-ups

5 Rounds of:
5 Burpees
15 Wall Balls
30 Double Unders

AMRAP in the remaining time
5 Clean & Jerks 60/40kg
5 Burpee-Box Jumps

For time

• 1-10 Wallball 9kg/6kg
• 10-1 Box jump 60cm/50cm

Timecap: 8min

Wall ball 3-6-9-12....
Push up 10

Back Squat
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1

Back Squat 5x5x60%